Can’t finish w4r1

[AngieLondon]

Hi, i have been trying a couple of times to start w4R1 but I am not able to finish it without stopping a few times. I tried to come back to W3 but my strength is not improving. Any suggestions?

[AlMorr Ambassador Graduate]

Run slower, a fraction faster than walking, week 4 is quite complex compared to some of the other weeks, run 90 seconds, I am sure you can do that but only slightly faster than you walk, the next part which is walking for 90 seconds, do that bit slower than you did it previously so that you can run the next 3 minutes at the same pace that you ran the first 90 seconds, good luck, just one more thing, drink, hydrate a lot of water on your non running days.

[AngieLondon in reply to AlMorr]

I made it!!! I was feeling so powerful! Thank you so much for your suggestions... i was definitely running too fast in the previous sessions

[AlMorr Ambassador Graduate in reply to AngieLondon]

Congratulations for completing week 4, it is the most complex on the whole program, from now on it's a little less complex, onwards and upwards to week 5 especially run 3, once you complete that 20 minute run you will be very proud of yourself and call yourself a proper runner, however, you are not officially a runner until you complete week 6.

[IannodaTruffe Mentor]

Welcome to the forum and well done on getting started.

This guide to the plan is essential reading healthunlocked.com/couchto5... and the link to mental approach may be helpful.

You don't say why you are stopping. if it is from exhaustion, then you are going too fast. The guide outlines the easy conversational pace recommended for C25K, at which you will succeed.

Enjoy your journey.